FAQ
Frequently asked questions
What percentage of FTP should I ride in a triathlon?
Sprint: 90-100%, Olympic: 85-92%, 70.3: 75-82%, Ironman: 68-75%. These ranges protect your run while maintaining competitive bike splits.
Should I ride even power or even speed?
Even effort (power) is more efficient than even speed on variable terrain. Push slightly harder on uphills and ease off on descents to minimize time lost while managing fatigue.
How often should I eat on the bike?
Every 15-20 minutes for long-course racing (70.3 and Ironman). Target 60-90g carbs per hour. Set a timer or use course landmarks as nutrition reminders.
Evidence
References
- Validation of a mathematical model for road cycling power
Journal of Applied Biomechanics
- Pacing strategy and cycling performance
Sports Medicine
This calculator provides estimates based on published exercise science research. Individual responses vary. These outputs are not a substitute for coaching, medical clearance, or your own experience. Always listen to your body and consult a qualified professional before making significant changes to your training.
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